Sun 2nd Jun 2019 at 9:00am by Oranj

Run > Long Run

warm

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Time
2:54:31
Miles
22.38
Min/mi
7:48
Pacing
95%
WAVA
68.43
Stride(cm)
129
Cals
2503
Cadence
160
BPM
143
%MHR
85.2
B/mi
1117
Asc(m)
232
Hillscore
9
Surface
Road

Notes & Comments

Humid. Rather thirsty and stressful from about 25km onwards. HR143(158)

===
1) 2km - 9:35(4:47/km) 134/142bpm 131cal 12.53/15.12kmph
2) 2km - 9:29(4:45/km) 139/143bpm 137cal 12.65/13.37kmph
3) 2km - 9:13(4:37/km) 134/140bpm 126cal 13.01/13.5kmph
4) 2km - 9:34(4:47/km) 139/143bpm 138cal 12.55/13.03kmph
5) 2km - 9:43(4:51/km) 140/145bpm 139cal 12.36/12.97kmph
6) 2km - 9:35(4:47/km) 138/142bpm 133cal 12.52/13.1kmph
7) 2km - 9:51(4:55/km) 137/141bpm 133cal 12.19/12.7kmph
8) 2km - 9:37(4:49/km) 140/145bpm 135cal 12.47/12.9kmph
9) 2km - 9:43(4:51/km) 141/146bpm 135cal 12.36/12.9kmph
10) 2km - 9:40(4:50/km) 142/151bpm 130cal 12.42/16.39kmph
11) 2km - 9:42(4:51/km) 145/151bpm 138cal 12.36/14.71kmph
12) 2km - 9:53(4:57/km) 146/153bpm 143cal 12.14/15.42kmph
13) 2km - 9:54(4:57/km) 145/153bpm 140cal 12.11/17.16kmph
14) 2km - 9:42(4:51/km) 146/152bpm 139cal 12.37/13.27kmph
15) 2km - 9:42(4:51/km) 149/155bpm 143cal 12.37/13.5kmph
16) 2km - 9:58(4:59/km) 152/156bpm 156cal 12.03/12.9kmph
17) 2km - 9:39(4:50/km) 153/157bpm 151cal 12.43/17.94kmph
18) 2km - 9:56(4:58/km) 154/158bpm 156cal 12.09/17.94kmph
19) 0.02km - 4(4:19/km) 151/151bpm 13.89/11.89kmph

9:35 9:29 9:13 9:34 9:43 9:35 9:51 9:37 9:43 9:40 9:42 9:53 9:54 9:42 9:42 9:58 9:39 9:56 4

Pace

10%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:41	7:41	7:41	132 81-142	1013	161 132-180	13/3
2.00	15:20	7:40	7:40	140 135-143	1072	161 158-162	21/4
3.00	22:53	7:33	7:33	136 128-139	1027	160 158-164	1/23
4.00	30:20	7:27	7:27	136 127-140	1014	160 158-162	1/26
5.00	38:04	7:43	7:43	140 132-143	1081	160 158-162	9/4
6.00	45:49	7:45	7:45	140 136-145	1086	159 158-162	11/6
7.00	53:36	7:47	7:47	140 131-143	1090	160 156-186	8/13
8.00	1:01:27	7:51	7:51	138 134-141	1084	159 156-162	5/8
9.00	1:09:19	7:51	7:51	138 128-141	1084	158 156-174	7/8
10.00	1:17:03	7:44	7:44	140 137-145	1083	159 156-162	9/4
11.00	1:24:49	7:46	7:46	141 136-146	1094	160 158-162	10/6
12.00	1:32:45	7:56 +8	7:56	142 132-151	1127	160 136-188	10/16
13.00	1:40:31	7:46	7:46	144 138-148	1119	159 156-162	8/9
14.00	1:48:24	7:53	7:53	145 142-151	1142	159 156-160	12/7
15.00	1:56:21	7:57	7:57	146 140-153	1161	159 156-164	15/9
16.00	2:04:22	8:01	8:01	145 135-153	1163	159 154-168	18/21
17.00	2:12:10	7:48	7:48	146 142-152	1138	159 158-162	5/9
18.00	2:19:58	7:48	7:48	148 141-155	1155	159 156-164	7/14
19.00	2:27:58	8:00	8:00	151 145-155	1207	160 158-164	16/8
20.00	2:35:50	7:52	7:52	152 148-156	1196	160 154-182	19/11
21.00	2:43:41	7:51	7:51	153 149-157	1201	160 158-164	7/6
22.00	2:51:37	7:56	7:56	154 152-158	1221	160 158-164	10/3
22.38	2:54:38	3:01	7:58	153 150-154	1219	160 156-162	0/4

Heart

143/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 232m, Range 55m, Flat prediction 2:53:46

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.7%	7:45
23 2.0%	8:06
17 2.3%	8:22
13 1.1%	7:53
13 1.2%	8:01
See your biggest climbs

Cadence

160 (188 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	159	22.4	2:54:28	7:48
Walk	0.1	137	0	10	1:00:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:12	47.37%	More
800m	3:37	7:16	55.46%	More
1km	4:32	7:18	57.53%	More
Mile	7:22	7:22	60.21%	More
5k	23:26	7:32	64.40%	More
5 miles	37:58	7:36	64.82%	More
10k	47:27	7:38	64.79%	More
10 miles	1:16:57	7:42	66.10%	More
Half	1:41:16	7:44	66.49%	More
20 miles	2:35:48	7:47	67.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	64.38
5km	22:23	7:12	67.41
5M	36:43	7:21	67.01
10km	46:02	7:25	66.79
10M	1:15:30	7:33	67.36
Half	1:39:59	7:38	66.82
20M	2:35:15	7:46	68.19
Mara	3:25:36	7:51	68.66

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